Yoga Poses to Tone Upper Body

Get Arms That Wow With These Upper-Body Sculpting Yoga Poses

Who doesn't want strong, sculpted, shapely arms? If you're not seeing the results you're after from basic strength-training exercises, you've got to try yoga. These seven challenging poses require holding your own body weight in unique positions, so you end up working the muscles in your upper body more effectively. The burn you'll feel in your arms and upper back lets you know that you'll soon be loving your sexy, strong arms, just in time for strapless-dress season.

Source: Laughing River Yoga Studio

Three-Legged Dog

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Downward Facing Dog may look relaxing, but it's a killer move for toning your arms and upper back. Stick one leg in the air for Three-Legged Dog, and it's even more challenging. Hold for five breaths on both sides.

Sage

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This is the full expression of Sage Pose, but if your hamstrings aren't very flexible, keep both feet on the ground for the beginner version called Side Plank. Hold for five breaths and then switch sides for another five.

Crow

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A pose that requires equal amounts of balance and strength, you'll feel Crow working your forearms, upper arms, shoulders, and upper back, as well as your core. Work on holding this pose for five breaths, gazing at the ground below you to help keep you steady.

Wheel

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Wheel Pose is meant to increase flexibility in your spine, but it'll also sculpt the muscles in your upper back and triceps. For even more of a challenge, try these Backbend Push-Ups.

Bound Headstand

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Once you can hold Headstand with ease, it becomes a relaxing and grounding pose. If you can hold it much longer than the recommended five breaths, you'll start to feel your shoulders and upper back burn. If you have a difficult time balancing, do this pose in front of a wall. Not a headstand pro quite yet? Try this sequence to help you stand on your head.

Forearm Stand

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Forearm Stand is a challenging inversion, so do it in front of a wall if you need help balancing. Once you're in it, you'll feel your shoulders and upper back working hard. If you find Forearm Stand daunting, prep for it with this sequence.

Intense East

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Though Intense East looks easy, this pose really challenges your triceps and upper back, and for an added bonus, you'll also tone your tush and the backs of your legs. Hold this pose for five breaths, actively pressing into the feet to lift the hips as high as you can.

Another great move is Chaturanga to Upward Facing Dog. These moves transform your arms. Keeping your arms active and engaged is another way to boost your practice.
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What the author of that article is really experiencing is not the effectiveness of yoga, but rather the poor quality of the training he or she has done in the past. For instance the idea of doing "strength training" in order to shape or sculpt arm muscles is a mistake. The correct training mode is bodybuilding, which is distinctly different from strength training. Also the chances of a person who does not know the difference between strength training and bodybuilding somehow doing correct strength training are very remote. I notice that not one of the models pictured has any sort of remarkable arm shape or muscular definition. Of course yoga was not at all designed with that sort of purpose in mind. Yoga was designed as a holistic body health and fitness practice. Trying to graft superficial American values of appearance onto the practice of yoga can lead nowhere authentic. Nominally correct bodybuilding techniques will shape your arms in about one tenth the time of even the best practice of yoga, and to a degree well beyond if that is your goal.